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Poached Fish With Fennel & Tomato

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  Fennel bulbs 2
  Olive oil 1 1⁄2 Tablespoon
  Onion 1 Medium, thinly sliced
  Garlic 1 Clove (5 gm), minced / pressed
  Fennel seeds 1⁄4 Teaspoon
  Canned diced tomatoes 20 Ounce (1 Large Can)
  Dry white wine 1 Cup (16 tbs)
  Lingcod fillets/Rockfish fillets 1 1⁄2 Pound
  Salt To Taste
  Pepper To Taste

Rinse fennel well; trim and discard bulb bases and any discolored or bruised portions.
Cut off and discard coarse tops of stalks, reserving a few of the green leaves for garnish.
Cut bulbs lengthwise into quarters; thinly slice quarters crosswise.
Heat oil in a 5- to 6-quart pan over medium-low heat.
Add sliced fennel and onion; cook, stirring often, until onion is pale golden (8 to 10 minutes).
Add garlic, fennel seeds, tomatoes and their liquid, and wine.
Bring to a gentle boil, then cook until sauce is reduced to about 4 cups (20 to 25 minutes).
Meanwhile, rinse fish and cut into 4 serving-size pieces.
Add fish to reduced tomato sauce.
Reduce heat, cover, and simmer until fish is just opaque but still moist in thickest part; cut to test (about 10 minutes).
Transfer fish to 4 shallow bowls; stir sauce to blend, then spoon over fish.
Garnish with reserved fennel leaves and season to taste with salt and pepper.

Recipe Summary

Side Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1355 Calories from Fat 273

% Daily Value*

Total Fat 31 g47.6%

Saturated Fat 3.4 g17.2%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 1812.2 mg75.5%

Total Carbohydrates 103 g34.4%

Dietary Fiber 29.4 g117.7%

Sugars 11.1 g

Protein 140 g279.7%

Vitamin A 123.2% Vitamin C 209%

Calcium 51.6% Iron 68.4%

*Based on a 2000 Calorie diet


Poached Fish With Fennel & Tomato Recipe